In this article, we delve into the ten harmful effects of microplastics on human health, examining how these particles enter our daily lives and offering practical tips to minimize exposure. We will explore how microplastics can disrupt our endocrine system, cause inflammation, and even contribute to chronic diseases. Additionally, we will discuss the pathways through which microplastics infiltrate our food chain and everyday products, from bottled water to household dust.

By understanding the dangers posed by microplastics and taking steps to reduce our exposure, we can better protect our health and the environment. Join us as we uncover the hidden threats of microplastics and learn how to safeguard ourselves against this invisible menace.

Reproductive Health Issues

Research published by the Multidisciplinary Digital Publishing Institute indicates that microplastics can disrupt reproductive health. Studies have shown that exposure to these particles may lead to decreased fertility rates and adverse effects on fetal development. Microplastics can carry toxic substances like endocrine disruptors, which interfere with hormone regulation, potentially affecting reproductive functions in both men and women. These endocrine disruptors, such as bisphenol A (BPA) and phthalates, are known to mimic or block natural hormones, leading to hormonal imbalances. Furthermore, microplastics can trigger oxidative stress and inflammation in reproductive tissues, exacerbating reproductive health issues.

Hormonal Imbalance

Microplastics can mimic natural hormones, leading to imbalances that affect various bodily functions. These hormonal disruptions may result in conditions like polycystic ovary syndrome (PCOS), thyroid disorders, and other metabolic issues. The presence of these synthetic compounds in the body can alter hormone signaling, contributing to a myriad of health problems. Additionally, microplastics often carry other harmful chemicals, such as phthalates and bisphenol A (BPA), which are known endocrine disruptors. Long-term exposure to these substances has been linked to reproductive challenges, developmental delays, and an increased risk of hormone-related cancers, such as breast and prostate cancer. These widespread impacts highlight the urgency of addressing microplastic contamination in our environment and daily lives.

Respiratory Issues

Inhalation of microplastics is a growing concern, particularly for individuals living in urban environments with high air pollution. Studies suggest that inhaled microplastics can cause inflammation and respiratory issues, exacerbating conditions like asthma and chronic obstructive pulmonary disease (COPD). The lungs may struggle to clear these particles, leading to long-term respiratory damage. Over time, this accumulation of microplastics can impair lung function, increasing susceptibility to infections and other respiratory complications. Additionally, emerging research indicates that these particles may penetrate deeper into the respiratory tract, potentially entering the bloodstream and contributing to systemic inflammation and cardiovascular issues. This underscores the need for more comprehensive studies and measures to reduce airborne microplastics exposure in densely populated areas.

Gastrointestinal Disturbances

Microplastics are often found in seafood, salt, and even drinking water. Ingesting these particles can lead to gastrointestinal issues, including inflammation, ulcers, and changes in gut microbiota. A disrupted gut microbiome is linked to various health problems, such as obesity, diabetes, and inflammatory bowel diseases. Furthermore, microplastics can act as carriers for harmful pathogens and toxins, introducing additional risks to the digestive system. Once ingested, these particles may also cross the intestinal barrier, potentially entering the bloodstream and causing systemic inflammation. Over time, this can contribute to chronic conditions such as cardiovascular disease and neuroinflammatory disorders. The pervasive presence of microplastics in our food and water supply highlights the urgent need for stricter regulations and innovative solutions to reduce exposure.

Increased Risk of Cancer

While research is still in its early stages, there are concerns that microplastics may carry carcinogenic substances, increasing the risk of cancer. Chronic exposure to these harmful particles may contribute to the development of tumors and other malignancies, particularly in organs that come into contact with them. Microplastics can absorb and transport toxic chemicals, such as heavy metals and persistent organic pollutants (POPs), which are known to have carcinogenic properties. When these particles enter the body, they may create oxidative stress and inflammation, both of which are key factors in cancer development. Additionally, their ability to bioaccumulate in tissues raises concerns about long-term exposure, potentially heightening the risk for cancers of the digestive, respiratory, and reproductive systems. These emerging risks emphasize the need for further investigation and preventative strategies to minimize microplastic exposure.

Immune System Suppression

Microplastics can impact the immune system, making the body more susceptible to infections and diseases. Inflammation caused by these particles can weaken immune responses, leading to an increased risk of autoimmune diseases and other health complications. Research suggests that microplastics may disrupt the function of immune cells by triggering persistent inflammatory responses, which over time can lead to immune fatigue or dysfunction. Additionally, these particles can serve as carriers for harmful bacteria and viruses, further compromising the body’s ability to fend off infections. Chronic exposure to microplastics may also interfere with the body’s natural ability to heal and regenerate, increasing vulnerability to both acute and chronic illnesses. These findings highlight the profound effects microplastics can have on immune health and the need for ongoing research to fully understand their impact.

Neurological Effects

Emerging research indicates that microplastics may have neurotoxic effects. Studies have linked plastic exposure to cognitive decline, memory issues, and other neurological disorders. The potential for microplastics to cross the blood-brain barrier raises concerns about their long-term impact on mental health. Once in the brain, these particles may induce oxidative stress and inflammation, which are associated with conditions such as Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative disorders. Additionally, microplastics can act as vectors for harmful substances like heavy metals and organic pollutants, which are known to exacerbate neurological damage. The interplay between microplastics and the nervous system underscores the need for further research into their effects on brain function, as well as preventative strategies to limit exposure and mitigate risks to mental health.

Endocrine Disruption

Microplastics can act as endocrine disruptors, interfering with hormone signaling and potentially leading to a variety of health issues, including developmental disorders, metabolic syndrome, and increased susceptibility to chronic diseases. These disruptions can have far-reaching effects on overall health and well-being. By mimicking natural hormones, microplastics can disrupt the delicate balance of the endocrine system, leading to abnormal hormone levels that affect growth, reproduction, and metabolism. Studies have shown that exposure to microplastics during critical developmental periods can impair fetal and child development, resulting in long-term consequences such as reduced fertility, abnormal organ development, and cognitive impairments. Furthermore, these hormonal imbalances can contribute to conditions like obesity, diabetes, and cardiovascular diseases, as well as increase the risk of hormone-related cancers. The pervasive presence of microplastics in the environment calls for urgent research and policy actions to protect public health and prevent further harm.

Skin Irritation and Allergies

Direct contact with products containing microplastics, such as cosmetics and personal care items, can lead to skin irritation and allergic reactions. The tiny particles can penetrate the skin, exacerbating conditions like eczema and dermatitis. When these particles enter the skin, they can cause inflammation, leading to redness, swelling, and discomfort. Additionally, microplastics may disrupt the skin’s natural barrier function, making it more susceptible to environmental pollutants and pathogens. The persistent presence of these particles on the skin’s surface can lead to chronic irritation, allergic reactions, and even accelerate the aging process by promoting oxidative stress. Over time, continued exposure to microplastics through topical products may increase the risk of more severe dermatological conditions and long-term skin health issues. The widespread use of microplastics in cosmetics and personal care products emphasizes the need for safer alternatives and better regulation in this industry.

Impact on Overall Well-being

The presence of microplastics in everyday life can contribute to a general feeling of unease and anxiety about health and the environment. The pervasive nature of these pollutants can lead to mental health challenges, affecting overall well-being. As individuals become increasingly aware of the widespread contamination of food, water, air, and consumer products, the constant concern over long-term exposure can result in chronic stress and a sense of powerlessness. This anxiety may manifest in worries about the potential for developing health issues, as well as concerns about the future of the planet. Studies have shown that environmental stressors, such as pollution, can exacerbate symptoms of anxiety, depression, and sleep disturbances. The ongoing presence of microplastics in daily life, coupled with limited knowledge about their long-term impact, can undermine mental health, emphasizing the importance of addressing environmental pollution to promote both physical and psychological well-being.

How Microplastics Enter Our Environment

Microplastics are introduced into our environment through various channels:

• Plastic Waste: Improper disposal of plastic products results in them breaking down into smaller particles, entering soil and waterways.
• Synthetic Fabrics: Washing synthetic clothing releases microfibers into wastewater, which eventually ends up in oceans and rivers.
• Personal Care Products: Many cosmetics and personal care items contain microbeads and other plastic additives that are washed down the drain.
• Food Packaging: Microplastics can leach from food packaging materials into the food itself, contaminating what we eat.

Ways to Avoid Microplastics

Minimizing exposure to microplastics is crucial for maintaining health. Here are some practical tips to help you reduce your risk:

1. Choose Natural Fabrics: Opt for clothing made from natural fibers like cotton, wool, or hemp. This reduces the number of microfibers released during washing.
2. Use a Microfiber Filter: Install a filter in your washing machine to capture microfibers before they enter wastewater systems.
3. Limit Plastic Use: Avoid single-use plastics and opt for reusable alternatives. Bring your own bags, bottles, and containers.
4. Be Mindful of Food Packaging: Choose fresh, unpackaged foods when possible. If you must use packaged items, select brands that prioritize sustainable packaging.
5. Avoid Personal Care Products with Microbeads: Check labels and avoid products containing microbeads or plastic ingredients. Choose eco-friendly alternatives instead.
6. Drink Filtered Water: Use a high-quality water filter to remove potential contaminants, including microplastics, from your drinking water.
7. Support Legislation: Advocate for policies and regulations aimed at reducing plastic pollution and promoting sustainable practices.
8. Educate Yourself and Others: Stay informed about the sources and effects of microplastics, and share this knowledge within your community.

Conclusion

Microplastics are a pervasive environmental threat with serious implications for human health. Understanding the harmful effects they pose, along with proactive measures to minimize exposure, can empower individuals to protect their health and well-being. By making conscious choices in our daily lives, we can work towards a healthier, cleaner future free from the dangers of microplastics.

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

1. Safe Sex Practices: The Basics and Beyond

Understanding the importance of safe sex is vital for everyone, but it holds particular significance for LGBTQ individuals. Despite significant progress, many in this community may not receive adequate safe sex education from family or the educational system. Essential safe sex practices include using barrier methods and lubricants, both of which reduce the risk of sexually transmitted diseases (STDs).

Using proper barriers, such as condoms, helps prevent the spread of STDs and is effective for people of all orientations. Additionally, the use of lubricants is often overlooked. Without lubricant, friction can cause small skin tears, increasing the risk of STD transmission. For more information, click here.

2. The Importance of PrEP for HIV Prevention

Pre-Exposure Prophylaxis (PrEP) is a medication used by HIV-negative individuals to significantly reduce their risk of contracting HIV. When taken as prescribed, PrEP can lower the chances of HIV transmission by up to 99%. It is particularly recommended for those at higher risk, including men who have sex with men, transgender individuals, and people with HIV-positive partners. Check here, here, or here for some sources to get easy access to PrEP online.

3. STD Prevention and Screening: Dismantling Stigma

Regular STD screenings are crucial for everyone, including LGBTQ individuals, to help reduce the prevalence of sexually transmitted diseases (STDs) and infections (STIs) in the community. These screenings increase the chances of early detection for asymptomatic infections like chlamydia and gonorrhea, which often show no obvious symptoms and are harder to detect. Early detection prevents complications and reduces the risk of developing serious conditions, such as cancer or HIV. By catching infections early, individuals can take steps to prevent spreading them, such as using condoms and taking medication. For more information, click here.

4. Vaccinations: An Extra Layer of Protection

Vaccinations play a crucial role in protecting human health by training the immune system to defend against weakened versions of viruses. This process strengthens our immune response, making us more effective at combating diseases. Recommended vaccinations include those for Human Papillomavirus (HPV), Hepatitis A, and Hepatitis B. Men who have sex with men are particularly at risk due to potential exposure through sexual activity. Additionally, HPV rates are high among women who have sex with women, as the virus can be transmitted through genital contact and sharing sex toys.

5. Gender Affirmation Education

Gender affirmation encompasses all the ways individuals can express their gender identity in a manner that feels natural to them. To better understand this, it’s crucial to distinguish between gender identity and gender expression. Gender identity is self-identified and internal, reflecting how a person perceives their own gender, which may or may not align with their biological sex at birth. In contrast, gender expression is the external portrayal of one’s gender identity through behaviors, clothing, hairstyles, and other forms of presentation, which may or may not conform to societal norms.

Gender affirmation supports individuals by allowing them to express their true identity through social acceptance, medical procedures when necessary, and legal documentation that reflects their authentic selves. These actions significantly enhance the mental and emotional well-being of transgender and non-binary individuals. For more information, click here.

6. HIV/AIDS: Know the Facts

HIV (Human Immunodeficiency Virus) is a significant health concern and one of the most challenging STDs. While it poses a risk to everyone, the LGBTQ community is particularly vulnerable. Understanding HIV and how to prevent its spread is crucial for anyone striving for a healthy sexual life.

HIV is a virus that, upon entering the body, attacks T-cells, which are essential for fighting infections. Since it can be asymptomatic, it may go untreated for years, eventually developing into AIDS (Acquired Immunodeficiency Syndrome), the most severe form of HIV. In this stage, the immune system is severely compromised, making the body susceptible to even minor infections. Contrary to some misconceptions, HIV is not transmitted through skin contact but through bodily fluids, including blood (via contaminated syringes), semen and vaginal fluids (through unprotected sexual activity), and breast milk.

The best ways to protect yourself against HIV include regular STD screenings, using protection during sex, taking PrEP (Pre-Exposure Prophylaxis), and ensuring syringes are clean and disinfected before use.

7. Mental and Emotional Health

Mental and emotional health play a very crucial role in an individual’s sexual life. There are many factors that contribute to this including stress, trauma, emotional unrest. These mental health conditions have serious side effects on a person’s sexual health and can reduce libido and cause mental fatigue. Experiences of trauma or negative sexual encounters in the past can also severely affect a person’s mental and sexual health. It could lead to conditions like PTSD and making a person’s sexual health unbearable.

LGBTQ community individuals also suffer from unique issues including discrimination based on their sexual orientation which could happen anywhere. These causes feelings of isolation, anxiety, and even fear in some situations. Rejection and family issues are another one of these examples. Family issues can happen to any individual but in cases relating to the person’s sexual identity, it could potentially mean being outcast, isolated, rejected, or even threatened to death. This has a variety of reasons including mainly lack of education, traditionalism, or strict cultural or religious input.

One more issue the LGBTQ individuals uniquely face are cases of internalized homophobia and transphobia in some people. Some individuals who identify as a LGBTQ member still have negative attitudes and perspective about their own sexual identities. They are caused by the society’s norms, religious upbringing, a non-supporting social setting. These issues often lead to low-self esteem, anxiety, a general sense of discomfort, depression and in some cases, self-harm attempts. For more info, Click here.

8. Consent and Communication

Consent is arguably the most crucial element of a healthy relationship, extending beyond just sexual interactions. It is the clear and voluntary agreement to engage in any relationship, particularly a sexual one, and can be revoked at any time. Consent is especially vital for members of the LGBTQ community. Sometimes, relationship dynamics, societal norms, or the fact that both parties are of the same gender can create a false notion that consent is implied or unnecessary. Ensuring explicit consent and setting boundaries are essential not only to prevent trauma or unwanted experiences but also to safeguard personal well-being. For more info, Click here.

9. Digital Dating: Navigating Safely

With the rise of dating apps, a new method of dating quickly resonated with many people. The availability of options, accessibility, and ease of use have made this the preferred dating form for many, and for some, it may be the only way. However, online dating introduces new dangers, primarily due to anonymity. Social media and dating apps allow individuals to create personas that may not reflect their true identities, which can be dangerous for various reasons.

LGBTQ+ members are particularly affected by these dangers, as dating apps have provided a much easier path to dating for these individuals compared to traditional methods. Other risks include the exposure of private information, such as a person’s true “closeted” sexual identity, or harassment due to their sexual identity through “catfishing”. Additionally, users might experience online abuse and harassment.

These threats are valid but can be mitigated. Using widely trusted and well-known dating apps, being discreet about sharing information with strangers, taking precautions when meeting someone new, and validating their legitimacy before an in-person meet-up are some ways to protect oneself in the online dating world. For more info, click here.

10. Support and Resources

Many LGBTQ+ members face abuse and harassment daily, whether from family members, at school, at work, or in society at large. It’s crucial to recognize that not every community is understanding. Strict religious beliefs, cultural differences, and other factors can lead to harassment.

Access to affirming LGBTQ-friendly facilities significantly enhances safety and mental well-being. These centers provide physical and mental health support, knowledge, and assistance when needed. Additionally, 24/7 crisis hotlines are available through a simple Google search, offering specialized help for homosexual and transgender individuals in times of crisis. By knowing when and how to seek help, LGBTQ+ members can better navigate their lives and ensure their protection and mental well-being.

• Soda: We’ve told you the health problems by sodas before and why you should eliminate them completely. In case you needed another reason: some sodas, like Mountain Dew, list brominated vegetable oil—or BVO—as an ingredient. Bromine products are linked to male infertility, impotence, and decreased libido. Another libido killer is aspartame, the artificial sweetener found in diet sodas, which is notorious for causing both headaches and low libido in both men and women.

• Store Receipts: Approximately 40% of receipts today are coated with the hormone-disrupting chemical bisphenol A (BPA), which has been linked to fertility problems and heart disease. A recent study published in the journal Fertility and Sterility discovered that men with higher BPA levels in their urine experienced low sperm counts and lower sperm quality than men with lower levels. We recommend turning down unnecessary receipts and also avoiding canned foods and foods in certain plastics, which also contain high levels of BPA.

• Microwaveable Popcorn: Non-stick chemicals that are used in the inner lining of microwave popcorn bags and in non-stick pots and pans often contain perfluoroalkyl acids which are linked to testicular tumors, lack of sex drive, and male infertility, even in small doses. Opt for cooking cast iron pans and pop corn in a brown bag instead.

• Sugar: A 2009 study published in the Journal of Sexual Medicine found that men with normal blood sugar levels enjoyed better sexual health. Studying about 800 men with type 2 diabetes, researchers compared blood sugar levels to sexual health questionnaires. Men with higher blood sugar were more likely to report erectile dysfunction more often. Another reason to cut out sugar!

• Birth Control: These contraceptives have the ability to alter a woman’s testosterone production by putting the ovaries to sleep. The fake estrogen in the pill renders the natural testosterone the body can produce useless and female libido decreased.

• Pesticides: Atrazine, a common weed-killing chemical, can drastically suppress a man’s sex drive. Scientists were tipped off to this fact when they noticed that male frogs exposed to trace levels of the chemical suffered a decrease in male sex hormones and fertility. Worse yet, about 10 percent of the frogs actually turned into females. Many other pesticides are considered to be hormone disruptors, so eat organic as much as you can.

• Tonic Water: It’s main ingredient, quinine, which has shown to lower testosterone levels according to research conducted by Germany’s Institute of Reproductive Medicine.

• Fish: Pay close attention to the source of the fish. Industrial waste chemicals, such as polychlorinated biphenyls (PCBs), banned in the U.S., can mimic natural hormones, causing cancer in adults, and adverse health and reproductive effects in both human and wildlife offspring, according to a 2013 study. Although they were banned in the U.S. in 1979, PCBs have remained in the environment for decades, possibly erasing sex drive in women. Certain other countries where fish is imported from does not have this same ban and can end up in the fish we are consuming.

• Fried Foods: The trans-fat found in all fried foods is known to dramatically decrease the male and female libido. The adverse effects of consuming these trans fatty acids includes an increase in the amount of abnormal sperm production for men and interferes with gestation in women. Time to put the fries down!

• Stress: Stress greatly affects sex drive in both men and women, but even more so in women. Chronic stress can throw a woman’s hormones off and kill sexual desire. During high-stress times, the female body actually converts progesterone, the precursor molecule to testosterone, into the body’s “stress hormone,” cortisol, instead of sex hormones that make you crave intimacy. A great remedy to stress is physical fitness including cardio, strength training, and yoga!

To read our other articles on Libido click here.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Hip Thrusts – Regardless of the position you prefer, a controlled and strong thrust is important. Hip thrust exercises will help you get comfortable with the motions and increase range as well as flexibility and mobility of motion. Stronger thrusts means better orgasms.

• Lunges – Lunges in general are great for building strength, endurance, mobility, balance and core stability. In addition, lunges naturally increase blood flow to your pelvic region, which in turn enhances your experience in the bedroom. They’ll help out with your performance by providing balance and hip flexor mobility, both of which are key when engaging in sexual activity. As mentioned lunges also help you build your endurance, allowing you to keep at it a bit longer.
• Squats – Squats increase blood flow to the pelvic region, which energize your libido to make orgasms more intense. They’re an amazing exercise for enhancing sex abilities because through squats will strengthen your lower body for a more powerful thrust.
• Push-Ups – Push-ups provide increased endurance and strengthen your upper body and core/abs. Commit to doing them regularly, you’ll notice a difference in your ability to maintain a strong thrust and your overall core and upper-body strength during sex. A few push-ups a day can go a long way and help you last longer in the bedroom.
• Reclined Butterfly Pose – It’s important to pay close attention to the muscles that are constantly being stretched and challenged during sexual activity. The reclined butterfly pose is an important stretch that will help to loosen up your inner thighs and your hips.Through the addition of the butterfly stretches in your daily workouts, you will gain strength while also loosening up your muscles. 
• Plank Pose – Holding plank pose is one of the most effective ways to increase endurance and stamina in general and in the bedroom. Holding plank poses  strengthen your abdominal muscles, which help to improve thrust and support your back to prevent injury. If you actively engage each of your muscle groups while in plank position, your whole body will see noticeable improvement and you’ll increase your overall endurance levels.

• Kegels – Kegels are a great sex exercise for both men and women that focus on strengthening your pelvic muscles. They improve endurance and control by toning and strengthening your PC muscles, which are the muscles that allow you to stop the flow of urine midstream. Kegels also help to strengthen the perineal (area between vagina and anus) muscles, which are the muscles that support erectile rigidity and provide the power behind ejaculation. Kegels are recommended to enhance sex life and improve pelvic health issues. They are an important exercise in maintaining control and establishing more intense orgasms. They can help alleviate erectile dysfunction, and men can delay ejaculation by contracting these muscles just before orgasm.
• Stability-ball crunches – Stability-ball crunches are a type of exercise that focuses on improving balance and stability while strengthening your core. A stronger core improves your thrusting ability and strengthens your back (which can often be injured during sex), while improving your ability to balance in a variety of sex positions. Plus, ball crunches simulate those times when you are not on top.

• Seated straddle stretch – In this day and age people spend most of their time stagnant, whether it’s in the car commuting to work or at a desk at school or on a couch, many of the muscles below the waist are being constricted. Doing a straddle stretch will loosen things up and bring blood flow back to the pelvic and groin region which means increased sensation and better orgasms. It increases flexibility in the inner thigh which can lead to more adventurous positions in the bedroom.

Interval training – Interval training consists of high intense workouts followed by moments of rest or relief. Interval training can be done anywhere: outside on the track, using the stairs inside your home or on a treadmill, or even bicycling through your neighborhood, there are so many options. Through interval training you will increase your stamina and endurance keep you going longer for better sexual performance.

• Boosting energy and endurance: Maca is believed to provide strength and endurance. The biochemical macamides from the maca act to balance and benefit our brain. This chemical is activated once the maca is dried correctly for 3 months. This results in an improved reaction to stressors and better control over the nervous system once ingested. The more control over the nervous system our body has, the fewer swings in hormones, mood, energy, immunity, and cognition our body will go through in times of chronic stress. 

• Increasing fertility in men: In Peru, it has been believed for decades that maca has the potential to increase fertility in men. In this recent study by Ana Alcalde, sixty-nine patients with mild asthenozoospermia and/or mild oligozoospermia, which means patients with reduced sperm motility and/or low sperm count, were given two grams of maca for 12-weeks. The patients treated with maca showed improved seminal concentration compared to patients treated with placebo, but the sperm’s size, shape, volume, and mobility were not significantly changed. 

• Improving mood: In Peru, maca is referred to as the food of the brain. Maca is widely believed to help enhance resistance to stress, whether it is physical or emotional. It can also help with anxiety and depression. In this study, they tested petroleum ether extract from maca in mice and confirmed the results. Maca can reduce psychological symptoms associated with mental health imbalances independent of hormonal production.  In addition, maca acts like an antidepressant and can be used as a medical food for individuals with depression. However, further studies are necessary to identify the specific compounds that produce these effects. 

• Reducing blood pressure: Maca may also be used to improve blood pressure. In a study by L. Stojanovska, twenty-nine postmenopausal Chinese women received either a placebo or 3.3g/day of maca for 12-weeks. The maca extract showed significant decreases in diastolic blood pressure and decrease in depression after testing at weeks 6 and 12. 

• Increase libido in men and women: Like oysters, dark chocolate, truffles, celery, etc. Maca is also said to increase sexual drive and function. There is little recent clinical evidence to support the effectiveness of maca as an aphrodisiac benefactor, but Dr. Hyla Cass stated that maca “restore hormonal imbalance and related sexual desire.” In a 2002 study, postmenopausal women benefited from taking 3.5g/day of maca and resulted in lower sexual dysfunction. 

• Relieve symptoms of menopause: Maca root is believed to help balance levels of the hormone estrogen in perimenopause women. This stage is where the estrogen level fluctuates, which results in various symptoms. Maca itself does not contain estrogen or hormones. Maca helps normalize the effects of this condition including, but not limited to, hot flashes, low sex drive, mood changes, fatigue. To help control the symptoms it is advised to take two tablets a day of maca.

• Improve learning and memory: The root of the maca comes in various colors and each is believed to have its unique properties. For example, the yellow maca can build long-term mental balance, the black maca can benefit your memory and act as an antidepressant. In addition, the black maca is said to improve motor neuron function, mental clarity, and cognitive function. A recent study showed maca improved endurance capacity and motor coordination in middle-aged mice. Furthermore, for the first time, the neuroprotective effects of maca were followed by the advancement of mitochondrial respiratory function. In conclusion, cognitive function is associated with mitochondrial respiration.

• Antioxidant-rich: Maca has many properties that benefit our bodies. A study showed that glucosinolates and macamides are responsible for the plants’ antioxidant activity in yellow maca. Antioxidants are similar to vitamins and minerals but antioxidants prevent the damage caused by free radicals by neutralizing them.  In addition, the maca properties promote glutathione and superoxide dismutase in the body which are natural antioxidants. Maca extract can also have a protective effect when applied to your skin, and this is attributed to polyphenol antioxidants and glucosinolates. This makes it act similar to sunscreen but should not fully replace actual sunscreen. 

• Vitamins and minerals: Maca has been known to benefit our body in many ways. For example, maca contains calcium, phosphorus, vitamin B1 and B12, and fatty acids that help control the nervous system.  In addition, maca has sterols, calcium, and vitamin C to build body muscle mass and starches that aid in physical endurance. 

• Reducing erectile dysfunction: Sexual dysfunction is a condition that affects 20-30% of men and 40-45% of women. Researchers from Pusan National University’s Division of Clinical Medicine in South Korea confirmed that maca improved the effects of erectile dysfunction (ED) in male patients. Furthermore, they performed a randomized clinical trial and assessed the effects of maca in patients with ED using the International Index of ED-5; this assessment showed significant results. 

Adaptogens are plants and herbs that have medicinal properties. They can aid in digestion, fighting stress, and maintaining proper heart health. The concept of adaptogens isn’t new, it actually goes back thousands of years. Many early civilizations used adaptogens as the primary source of medical aid. Even after centuries of advancement in western medicine, many countries in the east still rely on them. Rightfully so.

These adaptogens have powerful properties with little to no ill side effects. Here are the top 10 adaptogens out there and what they’re capable of:

Ginseng

Ginseng is perhaps a name that many are familiar with. Most people may find it in the tea section of their local markets. It’s a strong-tasting root with various properties.

This east Asian favorite has the ability to support the body’s inflammatory response. Helping it fight diabetes, stroke, heart disease, osteoporosis, rheumatoid arthritis, and asthma. It also has neurological effects such as supporting cognitive function, suppressing chronic stress, and improving mental performances.

If the taste of ginseng is too much for you, try enjoying it in a tea or supplement. It’s a super root that brings countless benefits and shouldn’t be passed up.

Ashwagandha

Ashwagandha is another ancient herb that’s been used for centuries. In Indian herbal medicine, it is the most important herb. Its name comes from Sanskrit and means “horse smell”. This is due to the strong odor it gives off.

It’s a small green herb that promotes a calming effect. It’s been known to reduce blood sugars, optimize blood pressure, and support immunity by promoting the production of T3 and T4 cells. 

Additionally, it can help fight stress and anxiety by enhancing adrenal function. Ashwagandha may also improve brain functions like task attention and boosting memory.

It also maintains the body’s hormone levels and is great for those struggling with stress-induced fertility issues like problems conceiving. For men, in particular, it’s said to have a healthy impact on sperm count and testosterone levels. Due to its strong smell and taste, people take it in a supplement form or as an extract.

Maca

The Maca plant isn’t only an adaptogen but also a “superfood”. It’s rich in calcium, fiber, protein, magnesium, and amino acids. It’s found in the Andes mountains of central Peru. 

Maca is a cruciferous vegetable and is harvested from high altitudes for its root. It exists in a range of colors from black to white and is usually dried and consumed as a powder.

Aside from its impressive nutritional value, it also increases libido in both men and women. Along with sexual desire, Maca also improves sperm quality in both infertile and healthy men. It reduces the prostate size in men as well. For women, it’s been proven to alleviate menopausal symptoms and help with women’s issues with bone health.

Maca improves physical performance and is commonly used by athletes. It enhances muscle growth, endurance, and overall strength. As for neurological properties, improves mood, learning, and memory. It also naturally balances hormone levels by boosting the hypothalamus and pituitary gland.

The Maca root has a nutty flavor to it. Some say it’s similar to butterscotch. You can easily incorporate it into your diet. You can add it to your smoothies, oatmeal, and even baked goods.

Rhodiola (Arctic Root)

Rhodiola, also known as the arctic root, is a herb that grows in the mountain ranges of Europe and Asia. People in Russia, Norway, Sweden, and other Scandinavian countries have been using it for centuries.

It’s the perfect herb for increasing stamina and decreasing fatigue and cortisol levels.

It is a natural herb for suppressing stress in various unknown ways. It also has the ability to fight some symptoms of depression. It aids the body’s immune system and alleviates chronic illnesses. Rhodiola also has the ability to cure sexual dysfunction in both men and women. 

The herb can also improve mental stamina along with physical performance. People who took Rhodiola in a study were able to exercise longer than those that took a placebo. In a study of cadets who took Rhodiola, they showed improvements in mental capacity and enhanced memory.

Additionally, Rhodiola may have anti-cancer properties by inhibiting the growth of cancer cells throughout the body. As for blood sugar, it can improve diabetes control. Rhodiola reduces blood sugar levels by increasing the number of glucose-carrying molecules.

Amla

The Indian gooseberry commonly referred to as amla, is a very nutritious fruit. Giving off a greenish color, it’s an odd combination of sour and bitter flavors. It’s a great source of Vitamin C, iron, and calcium.

Amla aids your immune system and helps you fight diseases. It’s been known to have anti-aging properties for a number of reasons. It fights the breakdown of collagen keeping the skin firm, prevents hair loss, and maintains your vision by improving the mitochondrial health of the eyes.

In animal studies, it’s been shown to kill various kinds of cancers. Due to its antioxidant powers, it prevents cancer and tumor growth as well.

For heart health, it reduces blood pressure, normalizes blood fat levels, prevents the formation of clots, and lowers blood sugar levels. According to a Dr. Shalini Minglani, amla makes the blood vessels stronger and thicker.

Although amla may have an unpleasant taste, it is commonly found candied and in jams. It is full of antioxidants and immune boosting compounds, and should definitely be in your daily diet.

Gotu Kola

Gotu Kola is an Asian leafy plant that is known as the “herb of longevity”. It’s found in the wetlands of southeast Asia, it’s commonly consumed as a juice, tea, or a leafy vegetable.

It is believed to have numerous medicinal benefits like treating Alzheimer’s, boosting memory, and improving mood. It’s often used by those that have poor blood circulation in their legs. It promotes blood circulation and prevents varicose veins and chronic venous insufficiency. 

The leafy adaptogen can heal wounds and scars; as well as reduce swelling. It contains healthy amounts of potassium, iron, calcium, and Vitamins A, B2, and C. 

Gotu Kola is often eaten fresh but can be taken as a supplement. Fresh Gotu Kola is used in many Asian dishes and has a sweet and bitter taste, with a grassy scent.

Siberian Ginseng (Eleuthero Root)

Siberian Ginseng, although similar in name, has nothing to do with the American or Chinese ginseng. This adaptogen is found in eastern countries like Russia and China. It is also known by the name eleuthero with the active ingredient being eleutheroside.

It’s supposed to be able to help the body cope with stress and handle physical fatigue. Siberian ginseng was commonly used to combat the cold and flu. It strengthens the immune system and helps fight illness and disease.

Siberian Ginseng also has been noted for its ability to fight herpes. The active ingredients reduce the severity of the symptoms of herpes simplex type 2 virus. A double-blind study showed that it reduced the number of herpes outbreaks.

Additionally, it enhances your overall mental, physical, and sexual abilities. It keeps you mentally alert, improves athletic performance and strength, and supports healthy menstruation in women and testosterone levels in men.

It can be taken in various forms: powder, liquid, capsule, tablet, cut root for tea, etc. Children are not allowed to consume it and you should consult your doctor before using this adaptogen.

Licorice

Used in both eastern and western medicine, licorice is one of the oldest adaptogens. The root has many medicinal properties and is used for numerous ailments. 

Licorice is used as a sweetener in candies and contains more than 300 antimicrobial and antiviral compounds. It is native to western Asia and southern Europe.

It reduces skin inflammation and is great for people suffering from eczema. It fights skin diseases by destroying bacteria infecting the skin. It’s also useful in promoting the accelerated healing of canker sores and various ulcers.

Small studies have concluded that licorice is great for sore throats. They noted that patients that were coming out of surgery were suffering from sore throat. This was caused by the breathing pipe that was inserted during surgery. They found that when the patients gargled licorice solution for 1-15 minutes, it reduced the severity of postoperative sore throat (POST).

Other uses include: fighting colorectal cancer, easing the pain of functional dyspepsia, and alleviating menstrual symptoms (like cramps and hot flashes).

Licorice is probably the tastiest adaptogen with amazing properties. Although it can be conveniently found in every market, you should consult a medical professional first before taking it.

Shilajit

Shilajit, also called mineral pitch, is a blackish-brown resin that comes from the breaking down of plants and minerals. This tar-like substance is found in the layers of rock in the Himalayan, Tibetan, and Altai mountains. It contains an important compound known as fulvic acid.

Fulvic acid acts as an antioxidant and slows the many aspects of aging. It reduces the free radicals and the cellular damage that is done to the body. 

Additionally, it improves brain function and is known to treat Alzheimer’s. Fulvic acid may block tau buildup, a key marker of Alzheimer’s syndrome and other mental ailments.

Shilajit also aids with problems concerning dementia, anemia, fatigue, chronic pain, and eczema. Although there isn’t much of an effect on blood pressure, it does lower cholesterol and triglyceride levels in the blood.

This adaptogen can also be taken to boost male testosterone levels and fertility as well as defend the body against viruses. A research study has noted shilajit’s ability to kill viruses like herpes.

Tulsi

Closely related to culinary basil, Tulsi is a medicinal herb native to India and Southeast Asia. It’s been used for 5000 years and has a peppery flavor and aroma. Also known as “holy basil” it is rich in Vitamin A and C, calcium, zinc, iron, and chlorophyll.

The herb has the potential to reduce the effects of asthma, bronchitis, flu, and other respiratory ailments. It is also taken to relieve anxiety and improve moods.

Tulsi reduces inflammation and helps those suffering from arthritis. Indians use it as an antiseptic for stings and itch, and even utilize it to kill bacteria in their mouth and as a breath freshener. 

This adaptogen reduces blood sugar, blood pressure, and most importantly, reduces stress. For some it can even lower symptoms of depression and lead to better sleep. Tulsi is mainly consumed in the form of teas by either boiling the leaves or using a power extract.

Maintain A Healthy Diet

A healthy diet is an essential aspect of overall health, and it can play a significant role in managing erectile dysfunction (ED). A diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can improve blood flow, reduce inflammation, and promote cardiovascular health, all of which are important factors in ED. For example, foods like spinach, kale, and other leafy greens are rich in nitrates, which can help improve blood flow and reduce the risk of ED. Additionally, consuming foods high in fiber can help regulate blood sugar levels, which is important for those with diabetes, a leading cause of ED.

Exercise Regularly

Regular exercise is another important factor in managing erectile dysfunction (ED). Exercise can help improve overall health and circulation, which can help alleviate ED symptoms. Exercise can also help reduce stress and anxiety, which are common psychological factors associated with ED. Aim for at least 30 minutes of moderate physical activity per day, such as walking, jogging, or cycling. Resistance training, such as weight lifting, can also be beneficial for managing ED, as it can help increase testosterone levels and improve muscle strength. However, it’s important to talk to your doctor before starting a new exercise routine, particularly if you have any underlying health conditions that may limit your ability to exercise. 

Manage Stress

Stress is a common psychological factor associated with erectile dysfunction (ED). When you’re under stress, your body releases hormones that can interfere with sexual function. Managing stress can be an effective way to alleviate ED symptoms. Engaging in stress-reducing activities such as yoga, meditation, or deep breathing exercises can help reduce stress and promote relaxation. These activities can also help improve blood flow and reduce inflammation, which are important factors in managing ED. Additionally, counseling or therapy may be helpful for managing stress and anxiety related to ED. It’s important to identify and address any underlying psychological factors that may be contributing to ED symptoms. 

Quit Smoking

Smoking is a major risk factor for erectile dysfunction (ED). Smoking damages blood vessels and reduces blood flow, which can contribute to ED symptoms. Quitting smoking can help improve cardiovascular health and reduce the risk of ED. It can also improve the health of your blood vessels and increase blood flow to the penis, which can help alleviate ED symptoms. If you’re having trouble quitting smoking, talk to your doctor about strategies to help you quit, such as nicotine replacement therapy, medication, or counseling. Quitting smoking can be challenging, but it’s an important step in managing ED symptoms and improving overall health.

Limit Alcohol Consumption

Excessive alcohol consumption can be a contributing factor to erectile dysfunction (ED). Drinking too much alcohol can damage blood vessels, reduce blood flow to the penis, and interfere with hormone production, all of which can contribute to ED symptoms. Limiting alcohol consumption can help improve sexual function and manage ED symptoms. The American Heart Association recommends limiting alcohol consumption to no more than two drinks per day for men. It’s important to note that the recommended amount of alcohol may vary based on individual health factors, so it’s important to talk to your doctor about what’s right for you. 

Maintain A Healthy Weight

Maintaining a healthy weight is essential for overall health and can also improve sexual function. Being overweight or obese can increase the risk of erectile dysfunction (ED) by affecting blood flow, hormone levels, and overall cardiovascular health. Losing weight through a combination of diet and exercise can help manage ED symptoms and improve sexual function. Aim for a healthy body mass index (BMI) between 18.5 and 24.9. A healthy diet that is rich in fruits, vegetables, lean protein, and whole grains, and low in processed foods and added sugars, can help support weight loss and promote overall health. Regular exercise, such as cardiovascular and strength-training activities, can also help support weight loss and improve sexual function. Maintaining a healthy weight can be an important step in managing ED symptoms and promoting overall health.

Get Enough Sleep

Getting enough sleep is essential for overall health and can also help improve sexual function. Lack of sleep can contribute to stress and fatigue, which can negatively impact sexual performance and increase the risk of erectile dysfunction (ED). Aim for 7-8 hours of sleep per night to help manage ED symptoms and promote overall health. Establishing a regular sleep schedule, practicing relaxation techniques before bed, and creating a sleep-conducive environment can all help improve the quality and duration of sleep. Adequate sleep can also improve hormone levels and overall cardiovascular health, which can further support sexual function. 

Consider Medication

If lifestyle changes are not effective in managing ED symptoms, medication may be an option. Medications such as sildenafil (Viagra) and tadalafil (Cialis) can be effective in treating ED by increasing blood flow to the penis. These medications are often used in combination with lifestyle changes to maximize effectiveness. However, it is important to talk to your doctor before taking any medication to treat ED, as they may not be appropriate for everyone. Certain medications can interact with ED medications, and some men may have underlying health conditions that make ED medication unsafe. Your doctor can evaluate your individual situation and determine the best course of treatment for you.

Address Underlying Medical Conditions

Underlying medical conditions, such as diabetes and high blood pressure, can contribute to ED. Properly managing these conditions through medication and lifestyle changes can help improve sexual function. For example, controlling blood sugar levels through medication and diet can help manage diabetes-related ED. Similarly, managing high blood pressure through medication and lifestyle changes can improve blood flow and alleviate ED symptoms. It is important to work with your doctor to properly manage any underlying medical conditions that may be contributing to your ED symptoms. This may involve regular monitoring of your condition, making lifestyle changes, and taking medication as prescribed.

Seek Professional Help

If you are experiencing ED, it’s important to remember that you are not alone and there are steps you can take to improve the condition. In addition to the aforementioned lifestyle changes, seeking professional help can be an important step towards improving sexual function and overall well-being. A healthcare professional can help identify underlying medical conditions or medication side effects that may be contributing to ED and offer appropriate treatment options. A therapist can provide support in managing stress, anxiety, or relationship issues that may be impacting sexual function. Don’t hesitate to seek help and take control of your sexual health.

Bouldering/Climbing

Climbing is composed of both aerobic and anaerobic elements that increase cardiorespiratory fitness and muscular endurance. According to a 2017 study, climbing results in a higher bone mass and an increased bone mineral content. These health benefits reduce the risk of osteoporosis and bone fractures that come with age.

Each wall is a puzzle that requires creative problem-solving to create the best route for yourself. Activities such as climbing have been shown to increase working memory capacity by 50% and also decrease anxiety. Gain immense satisfaction after overcoming your obstacles and build your self-esteem.

Planning your route is just as important as your physical fitness. Working in collaboration with your partner and other climbers improves teamwork and communication skills. The climbing community welcomes new climbers with open arms. A sense of community is important in living a happier and healthier life.

Climbing sharpens your brain and strengthens your body. Varying grades of indoor walls are available for all skill levels to have the same level of fun! Cast aside your self-doubts and overcome the wall with your partner!

Learn more health benefits of rock climbing

Home-cooked meal or cooking class

Jump-start your healthy lifestyle by discovering healthy recipes, learning about foods, and spending quality time with your partner to take control of your life

Plan out your meal together to understand each other’s palettes and preferences. You can find some recipes and foods to try on Health Fitness Revolution!

Stop by your local farmer’s market to pick fresh, organic ingredients for your meal and control what goes into your food to avoid excessive calories, sugars, fats, sodium, carbohydrates, and allergens.

Work together to create a savory meal while improving your health!

Learn more health benefits of cooking at home

Rollerblading and Iceskating

According to a 2019 review, aerobic workouts can boost glucose tolerance and sensitivity and increase normal heart function while reducing blood pressure levels and the risk of atherosclerosis. Rollerblading and iceskating can help improve muscle growth, body coordination, and balance

Whether it be your first time or your hundredth time, the willingness to try something new or improve shows character and understanding.

Throw on those rollerblades or ice skates and start moving together!

Learn more health benefits of ice skating 

Volunteer at a local shelter

In a 2020 study conducted by researchers in the United Kingdom, volunteer activities increased participants’ happiness over time. Additionally, more frequent volunteers reported better mental health than less frequent volunteers. 

Volunteering has been linked to a decreased risk for hypertension in older adults and lower mortality rates.

Volunteering gives you the opportunity to form a sense of purpose and helps find your motivations. Work together with your partner to make an impact in your community.

Learn more health benefits of volunteering

When foreign microbes enter your urinary tract, it can affect the bladder or urethra, and in serious cases, the kidney. Most commonly, these infections are caused by bacteria such as E. coli or fungi. UTIs are typically treated with over the counter medication, but sometimes a more serious case needs to be treated by a doctor who will prescribe antibiotics to relieve pain and cure it.

Not everyone has the same symptoms of a UTI: some people may experience pain in their groin area while others may notice pain while urinating or frequent urges to urinate; others may see foul-smelling urine or cloudy urine; others still might experience pressure in their abdomen or feel sick as if they have food poisoning. When caught early, there are several ways to treat a UTI naturally—check out these 10 ways (if you are in pain or symptoms persist, always consult your doctor):

Drink lots of water

We all know that staying hydrated is important, but did you also know that it can help get rid of a urinary tract infection (UTI)?

As we know, urinating helps get rid of waste in our bodies; the National Institute of Diabetes and Digestive and Kidney Diseases suggests for men and women to drink 6-8 glasses of water a day.

But what if you already have a UTI? Drinking enough water can prevent it from happening in the first place, but if you already have one, it can help flush out bacteria and get rid of your pain.

Increase vitamin C

Vitamin C is a great way to boost your immune system, keeping you healthy all around!

A study found that increasing your intake of vitamin C can help prevent UTI’s from occurring. This is because vitamin C makes urine more acidic which in turn, will kill the bacteria that is causing the UTI. Another study done on pregnant women taking vitamin C found that their chances of getting a UTI decreased by more than half as opposed to those who weren’t taking vitamin C.

So whether you have a history of UTIs or just want to stay away from them, incorporating more vitamin C into your diet is a great idea!

Heat

If you’re one of the millions of people who suffer from UTIs, you know how much they can affect your life. The bacteria that cause these infections can cause inflammation and irritation on the pubic area, causing pain and discomfort. Studies have found that using heat to treat the pelvic pain caused by UTIs can help improve symptoms. If you use a heating pad or a warmed water bottle for at least 15 minutes in the area, you can feel relief.

Wipe correctly

It turns out that the way you wipe could be causing, or worsening, your UTI.

Yep! It’s true. The correct way to wipe is front to back—not back to front. If you find yourself wiping back to front, you could be dragging bacteria from fecal matter (E. coli) into your urinary tract and causing a UTI.

So how does this happen? Well, when you wipe back to front, fecal matter on the toilet paper gets pushed up into the urethra and then into the bladder instead of being wiped away from there. This can cause an infection in your bladder and kidneys called cystitis (AKA a UTI).

Urinate when you have to

It’s not a secret that the best way to avoid a UTI is to pee when you need to. But it’s also important to remember that if you’re already experiencing symptoms of a UTI, you should try to urinate as often as possible to flush out the toxins.

The more frequently you empty your bladder, the more likely it is that you’ll flush out whatever bacteria are causing your infection. The last thing we want is for those sneaky little guys to have time to settle in and start growing a colony!

Cranberries

As one of the most common at-home remedies for a UTI, unsweetened cranberry juice or capsules are a great way to treat a UTI. Cranberries help fight against bacteria sticking to your urinary tract. A study done in 2015 found that taking cranberry capsules can cut your chances of getting a UTI in half.

If you’re looking to try this remedy, be sure to buy unsweetened cranberry juice or capsules: sugar can increase your risk of getting a UTI.

Don’t irritate your bladder

When dealing with a UTI, you want to make sure you are steering clear from foods that can irritate your bladder. Some irritants can include caffeine, nicotine, alcohol, spicy foods, and more. Ingesting high amounts of these can make it difficult for your body to heal quickly. Make sure you’re eating healthy, nutritious foods to help heal your body.

You should also avoid foods that are high in sugar. Sugar can cause your body to release a hormone called insulin, which can impact your urine production. The more insulin that is created, the less likely it is that you will get rid of toxins from your body quickly.

Garlic

Garlic is a superfood.

It’s been used as a medicinal herb since ancient times and has been proven to boost your immune system, fight off bacteria and fungi, and ward off colds. But did you know that garlic can also help prevent UTIs?

UTIs are caused by E. coli, a bacterium found in the gut of about 50% of women. When these bacteria make their way into the urinary tract, they can cause painful cystitis (bladder infections) or urethritis (urethral infections). If left untreated, these infections can lead to kidney damage or infertility.

But there’s hope! A recent study proved that allicin—a compound found in garlic—can kill E. coli in vitro (in a test tube). This is good news for people who are prone to UTIs because it means that eating a healthy diet rich in garlic can help prevent them!

Probiotics

You might not know it, but your urine is full of bacteria. Some of those bacteria can be harmful to your body’s health, but luckily for you, there are also good bacteria in your urine that can help ward off the bad ones.

The good news is that there’s a way to keep your body’s good bacteria levels up: probiotics!

Probiotics are the ‘good’ bacteria our bodies need to perform healthily. Research has found them in the Lactobacillus group by preventing bacteria from sticking to urinary tract cells, producing hydrogen peroxide (antibacterial) in urine, and lowering urine’s pH to ward off bacteria. While probiotics can be taken through supplements, they can also be found in foods such as yogurt, kefir, sauerkraut, and more!

Sexual health

Having sex is a great way to keep your relationship strong, but did you know that it could also be the cause of a urinary tract infection?

Urinary tract infections are caused by bacteria entering your urinary tract and multiplying. The most common cause of this is when bacteria enters through the urethra. This can happen during sexual intercourse, which is why it’s so important to protect yourself while having sex by urinating before and after, using barriers such as condoms, making sure genitals are clean before performing sex and more.

While UTIs aren’t always serious and can be treated with antibiotics, they can lead to more serious complications if left untreated or if they occur frequently.

By making sure you’re practicing safe sex in all aspects of your life, you can prevent yourself from getting a UTI!

Using a Natural Arousal Oil can be a Game Changer

FORIA offers a Holy Grail lubricating oil that has been raved about in magazines such as Playboy, Vogue, and Vice Magazine. The Awaken Natural Arousal Oil with CBD & Botanicals is the first massage oil made with broad-spectrum CBD and synergistic botanical & aromatic oils (but don’t worry, you won’t get high!). This aphrodisiac oil offers sensation and pleasure while also decreasing discomfort and dryness. The product works by decreasing muscular tension, enhancing blood flow, and decreasing pain. Additionally, it’s chocolate and mint aroma will have you yearning for more. Users have claimed that the oil made intimacy feel more satisfying as they were able to feel every sensation. We highly recommend this product- the rave reviews are true (this is a game-changer)!

Taking a Couples Massage Class can Promote Intimacy

Massages are a wonderful way to relax and melt stress away, help heal an injury, and much more. They can deliver a positive, personal experience that provides many benefits both physically and mentally; especially when you are sharing that experience with someone you love. Couple massages can help increase feelings of affection and intimacy by releasing oxytocin, serotonin, and dopamine in the body. Furthermore, some massage locations offer massage classes in which couples can learn how to perform it on each other. Steve McGough, an associate professor of clinical sexology, says that massage as foreplay for sex can help reduce cortisol levels and also enhance your ‘feel-good’ hormones, which profoundly help intimacy.

Essential Oils

HFR has previously endorsed what essential oils can do for our health, beauty, and home. However, they also have the ability to improve our sex lives. Essential oils help with calming when stress levels are high, uplifting when energy levels are low, and with increasing circulation and blood flow. All of these factors taken into account are important to achieving a full and satisfactory state of arousal. Here is our favorite essential oil nebulizer:

Maca

Maca powder, your new favorite add-on to your smoothies and lattes, is made from the native Peruvian Maca root plant. This popular powder has been used for centuries to enhance fertility and sex drive. According to plenty of studies, Maca was proven to increase sexual desire in men and decrease sexual dysfunction in postmenopausal women. Furthermore, this powder is a great additive in any drink recipe; and promises to promote natural energy, fertility, PCOS, and hormonal balance. It is the perfect caffeine-free replacement for your morning coffee!

Yohimbine Bark

This extract, originating from an evergreen tree native to West Africa, has been used for erectile dysfunction for more than 75 years. Additionally, its promoters claim it can help with low sex drive in women as well as the unwanted sexual side effects of antidepressant medicines. No wonder this popular plant-derived drug gets the nickname “herbal Viagra!”

Gingko

This leaf extract is best known for boosting mental power, but it is also known for being used to treat sexual impotence in men. The extract produced from the “oldest tree known to man” does this by increasing the body’s ability to achieve and maintain an erection during sexual stimulation. Some studies show that, like Viagra, Ginkgo enhances the effects of nitric oxide, which helps relax the artery walls, allowing more blood flow into the penis.

Fruits

The right kind of fruits can give you a refreshing and replenishing sensation, but can also do so much more for increasing your libido. Watermelon contains a high content of citrulline, a compound that helps support the relaxation of blood vessels in order to encourage blood flow for arousal. Additionally, you have heard us talk about the benefits of bananas. Along with the 11 benefits associated with bananas, bananas also contain a mineral known as potassium which assists with muscle contractions allowing a person to feel more relaxed. Relaxation is a must for sex!

Dark Chocolate

There’s no wonder a woman’s favorite gift for Valentine’s Day is a box of chocolates. This is not only because women love the taste of chocolate, but because there’s a biological basis for chocolate’s sexual effects. Dark chocolate contains L-arginine, which promotes blood flow to your sexual organs, thus increasing sensation, satisfaction, and desire. Additionally, chocolate has properties that act as a stimulant and mood elevator, enhancing feelings of well-being, joy, and pleasure. So not only can you enjoy the flavor of your favorite dark chocolate, but you can enjoy the sexual benefits that come with it.

Natural Herbs

Who knew that adding certain ingredients to your meals can improve erectile dysfunction? Including basil to your food helps to stimulate your senses, and garlic helps to increase blood flow. These are the perfect additives for a romantic dinner between you and your partner!

Couple’s Meditation and Yoga

Yoga has an immense amount of benefits for your physical health, mental health (our favorite 9 poses to clear our head), and sexual health. The Hinduism practice helps develop an awareness of the sensations of your entire body and how your body feels. It helps you learn to stay in tune with your body and out of your head. Applying this skill will ultimately help you with sensuality during sex. On top of that, yoga helps with flexibility and allows you to come up with different sexual positions with your partner.

Forget the medicine cabinet— romantic relationships can be a ticket to good health! (Thanks, sweetie.) But is Cupid’s bow a double-edged sword? We took a closer look at love and health— from long-term relationships to casual encounters, marriage to heartbreak— to see how it really affects our health.

Love isn’t all about the butterflies. There are chemical processes in the brain that affect how we feel. When we’re with a significant other, the body releases hormones, like oxytocin and dopamine, that signal feelings of trust, pleasure, and reward.

And all that happens in the brain may be good for the heart— literally. In one study, researchers found people’s blood pressure was lower when they were with a romantic partner than when they were interacting with anyone else. (Guess they weren’t fighting…). Scientists suggest blood pressure’s lower in these situations because romantic partners feel familiar and comfortable with each other. Yet, even new relationships have their advantages— researchers discovered fresh love may shield against stress. Oh, the joys of the“honeymoon” stage.

LOVE LOCKDOWN — YOUR ACTION PLAN

In most cases, love and wellness go hand-in-hand. But beware: People in unsupportive and harmful relationships are at greater risk for developing heart problems, depression, and a weaker immune system. And with any relationship comes the risk of heartbreak, which really does hurt, as scientists uncoveredneurological similarities between feelings of social rejection and physical pain.

And it may not be a good idea to get hitched too soon. When researchers looked at marriage among couples up to 26 years old, they found a link between tying the knot and a higher BMI. And, sorry gents, early marriage was also associated with an increased rate of depression in African American men and smoking in white men. Maybe their spouses were Housewives?

So here are some tips to take advantage of the potential health benefits of Cupid’s arrow, giving us another reason to thank a loved one this Valentine’s Day (and every day that follows!):

• Write a love letter. Forget texting— one study found writing love letters can reduce cholesterol. Signed, sealed, delivered— it benefits both parties!

• Grab a hand. Holding hands with a significant other can reduce stress more than holding a stranger’s (which would be weird anyway). Looks like the Beatles were onto something.

• Hug it out. Don’t forget the power of a good hug. Frequent hugging between lovers is linked to high oxytocin levels (the love hormone!) and lower blood pressure in some women.

• Get down n’ dirty. It’s no secret sex can reduce stress, so remember to fit in some quality time between the sheets to feel good in more ways than one. Read our article 10 reasons sex is good for your health and best foods to improve libido.

• Hit the gym (together). Studies suggest married pairs frequent the gym more often and are less likely to call it quits than when they go alone. So become a power couple and sweat it out together, boosting some endorphins along the way.

How does your relationship benefit your health? Tell us in the comments below!

Originally Published on The Greatist

Going on a run

Running is the easiest go-to exercise because it requires zero skill and no equipment. Going on a jog can also be a natural destresser, as well as a healthy way to let off some steam (because what couples don’t fight?). Go on a run together through a park and challenge each other to see who can run the fastest mile. You’ll encourage some friendly competition while burning 150 calories per mile!

Visit the zoo

Going to a zoo has more benefits than one may think: you’re walking around all day burning calories and helping relax your mind by looking at cute animals! You can learn all about creatures you’ve never heard of before, and get a day’s worth of exercise in. Bring your favorite activity tracker with you and count how many you walk around the zoo (don’t forget 10,000 steps is the ideal number to hit every day!).

Be a tourist

Whether you’ve lived in the same city your whole life or just moved, there’s always something new to see. Go online and look up unique places in your town you’ve never heard of before, and go take lots of pictures. Seeing new sights will refresh your minds and engaging in light cardio will make both of you feel rejuvenated.

Indoor rock climbing

Imagine you’re climbing Mount Everest with your significant other to get your heart pumping and blood flowing! Indoor rock climbing is a great way to introduce yourself to your new favorite hobby while getting in on a little friendly competition with each other.

Home improvement projects

When’s a better time to get started on an HGTV project than in the fall? The weather is the perfect mix of crisp and toasty, where you’re not going to freeze to death or overheat outside. Check your weather forecast to make sure no unexpected storms are coming, get your toolbox out, and create a new project together! The bonding will strengthen your relationship, while finally getting one less thing out of the way.

Discover new recipes

Fall is the season of eating, so take advantage of it (but not too much)! Take pumpkin spice to a new level by incorporating it in foods besides coffee, like pumpkin spice trail mix. You’ll have the ultimate bonding time with your partner while taking turns at the stove and the cutting board. You can even take your new snack on all your activities with you now!

Travel

Play hooky from work for a day and go travel across the state with your partner; the adrenaline rush from doing a spontaneous activity will make your endorphins kick in, in fact, studies show that adrenaline can also help improve cognitive thinking for both of you. Besides, who doesn’t want a day off?

Volunteer

Fall is the season of giving, so why not give some of your time to help others that are less fortunate? Volunteer together at a local food bank, whether that be serving meals or packaging foods to deliver. In fact, volunteering will also keep you mentally and physically in shape, which will improve your overall health. You will both feel a warm heart for doing good and will help bring positivity and thankfulness in your relationship.

Frisbee Golf

Frisbee golf (otherwise known as disk golf) can be a good way to get a workout in while spending time with your partner in many different ways. Playing a game that requires lots of patience will help you build patience in your own relationship while using the game to relieve stress and burn calories with an all-body exercise.

Ice Skating

There’s only one time of year where you can throw on the blades and hit the ice rink (unless you live somewhere warm year round and have indoor ice skating rinks). Hold hands while skating and focus on your legs to create the ultimate aerobic exercise. You’ll burn about 250 calories just ice skating for an hour!

Menstrual Cup

Invented in the 1930s, menstrual cups are a safe, cost-effective, and environmentally friendly period product. A menstrual cup is a receptacle inserted into the vagina canal below the cervix to collect menstrual blood. One benefit of this product is that it can be worn for up to 12 hours without risk of toxic shock syndrome and does not interfere with the vagina’s natural moisture.

A study by Lancet Public Health found menstrual cups reduce the amount of waste and water used. In fact, using one menstrual cup is roughly equivalent to using 528 pads/tampons, and they can be used for many years. Most menstrual cups are made from silicone. Silicone is not detrimental to the environment because it degrades back to sand over time.

Menstrual Disc

Menstrual discs are similar to menstrual cups. Both are made of silicone material, can be worn for up to 12 hours, and do not interfere with the vagina’s natural moisture. A difference between menstrual cups and discs is their positioning. The menstrual discs fit back into the vaginal fornix behind and below the cervix. The disc is a flexible catch while the cup is more structured. Choosing between a menstrual disc and a cup is mostly a matter of preference since both period products are environmentally friendly. Although discs can be more difficult to remove, they can be used during penetrative sex. 

Reusable Cloth Pad

Reusable cloth pads are a sustainable alternative to disposable pads. They are mostly made from natural materials like cotton, a non-water-intensive crop. A cloth pad is placed in the crotch area of the underwear like a disposable pad. They can be worn for up to six hours and cleaned using a washing machine. Most people use reusable cloth pads for years and 5-6 cloth pads during their period. Although they may cost more initially, people will save money and help the environment in the long run by limiting the amount of waste going to landfills.

Reusable Sea Sponge

Sea sponges can be inserted into the vagina to absorb menstrual fluids. Although they have existed for several decades, it is important to note that there are some risks, The small sponges placed in the vagina are natural, unbleached, and purportedly safe. Reusable sea sponges can be used up to a year before they need to be replaced. However, there have been ongoing debates about whether using reusable sponges is a safe alternative. Some research has shown sponges can contain bacteria and sand, meaning they are difficult to clean and could potentially affect the pH and natural bacteria of your vagina.

Period Underwear

Period underwear is like your regular underwear, but they have an absorbent area that holds menstrual fluid. Although period underwears are not always made of sustainable fabrics, they limit the number of disposable pads or tampons used and are a sustainable alternative. Once you’re done using them, you can easily put them in the washer to clean. Some brands can hold three to five teaspoons of menstrual fluid.

Organic Pad and Tampon

Even though organic pads and tampons are disposable, they are still more environmentally friendly than conventional products because of the material of the product. Organic pads and tampons do not have harmful chemicals and are mostly plastic-free. As a result, they are more breathable and hypoallergenic, and women report less irritation when using them as opposed to conventional products. Additionally, organic pads can be easier and cleaner to use than other sustainable products such as menstrual cups. According to Public Goods, the applicators in organic tampons are free of phthalates and dioxin, which are materials known to disrupt endocrine hormones and are linked to cancer respectively.

Cardboard Applicator

The cardboard tampon applicator is one of the first applicators to be invented. They are environmentally friendly since cardboard applicators are biodegradable. Therefore, cardboard applicators will break down naturally even when they end up in landfills. They can also be composted if you have the facilities. TOTM explains that cardboard may feel more rigid than a plastic applicator, but it is not a large adjustment or difference to adapt to.

Non-Applicator Tampon

Non-applicator tampons are less expensive than tampons with applicators. In terms of size, non-applicator tampons are smaller. As a result, they can be easier to carry with you and require less waste in packaging, making them a more sustainable alternative to tampons with applicators. People also have more control and facilitation when inserting the tampon without an applicator. However, one disadvantage of using a tampon without an applicator is that it can be messier. 

Reusable Tampon Applicator

Reusable tampon applicators are sanitary and can be used for up to 10 years. An innovative product, the first reusable tampon applicator was launched in 2018 by the DAME company. The company designed reusable tampon applicators using antibacterial materials called Sanipolymers, which are natural sterilizers eliminating at least 99 percent of germs and microbes.

As individuals, we must take control of our reproductive health. Below are the top 10 birth control methods to help do just that: 

Internal Condom 

Also referred to as a female condom. This barrier method works when you insert the condom into the vagina. This makes it so that when the penis is inserted it does not make actual contact with the vagina. This method has a 78% protection rate, which puts it as the least effective of the methods we will discuss. However, some form of birth control is always better than none.

Male Condom

This is one of the most well-known methods and one of the very few men can use to take charge of their reproductive health. To use a condom you squeeze the tip of it together while you unroll the rest of it on an erect penis. It is best to pair a condom with another form of birth control (the pill, patch, IUD, etc) as condoms not only protect you against pregnancy but also against sexually transmitted diseases/infections (STDs/STIs). This method is 85% effective when used correctly. 

Birth control Sponge, Diaphragm, and Cervical Caps

These three methods are extremely similar in how they work and their effectiveness. You insert one into the vagina and cover the cervix. This keeps sperm out. They are each, at best, 86-88% effective if used correctly every time before intercourse. 

The Pill

The pill is the second most used contraception in the U.S. 12.6% of American women use the pill to keep from getting pregnant. The pill is the original manufactured form of birth control for women. You use it by taking one pill every day at the same time. You can choose to take a placebo pill for a week or skip on to the next active pill for no period (it is not necessary to have one). When used correctly this method is 91% effective against pregnancy. 

The Patch 

The birth control patch is better than the pill in that you only have to change it once a week rather than remember to take a pill once a day. To use this method simply place the patch on your stomach, arm, back, or butt. It works by releasing estrogen and progestin into your body which prevent ovulation. Like the pill it is 91% effective when used correctly.

Vaginal Ring

The birth control vaginal ring is a soft, flexible ring that goes into the vagina. Just as the previous two mentioned above, this method is 91% effective in preventing pregnancy. However, it differs in that you only have to replace it monthly which is pretty convenient and can be easier to remember for some. 

The Shot

The birth control shot is great in that you only need to get it once every three months. You (if you are able to) or your doctor will inject your butt with a shot that contains progestin. This method is 94% effective when you get it on time every time. 

IUD

An Intrauterine Device or a device placed inside of the uterus. For this method a doctor will insert a small t-shaped inside the uterus. IUDs have an extremely effective rate at 99%, and there are brands that can be effective for up to 12 years. 

Vasectomy 

Right now, besides condoms, a vasectomy is the only way men can be active in their reproductive health. A vasectomy is a simple procedure where a doctor cuts or blocks the small tubes that carry sperm. This is a permanent (although it can be reversed) birth control method and has a 99% effective rate. 

Tubal Ligation 

Here we have our number one method used for birth control in the United States. A tubal ligation is when a doctor cuts or blocks the Fallopian tubes. This way eggs cannot join with sperm to create a fetus. This is a permanent birth control method and has a 99% effective rate. However, like with all methods mentioned (with the exception of internal and male condoms) it does not protect against STDs or STIs. It is best to always pair your birth control with a condom.

•  Celery: Contains androsterone, an odorless hormone released through male perspiration that turns women on.

• Avocados: In Mayan and Aztec cultures, the fruit was viewed as a powerful aphrodisiac. Avocados provide many nutrients that are important for sexual function, including beta carotene, magnesium, and vitamin E.

• Oysters: A known aphrodisiac for years, oysters improve dopamine levels which boosts libido in men and women. Oysters are also high in zinc which is vital for testosterone production and healthy sperm.

• Pumpkin seeds: They are high in zinc which is essential for healthy sperm production and preventing testosterone deficiency in men.

• Asparagus: Viewed as an aphrodisiac for centuries, this vegetable is packed with a lot of Vitamin E, which is often referred to as the “sex vitamin”because it is so fundamental to sexual health.

• Olives: According to the ancient Greek, green olives made a man more virile, and black olives increased desire in women.

• Raw Almonds (and nuts in general): Provides essential fatty acids that are necessary for the production of sex hormones in the body.

• Raw Garlic: Contains allicin, which is thought to increase blood flow to sexual organs. Just make sure you pop a breathe mint before kissing your partner!

• Hot Chilis: The capsaicin in hot chilis promotes the release of chemicals that raise heart rate and release endorphins- which lead to increased libido!

• Watermelon: often referred to as “natural Viagra”, this fruit contains citrulline amino acid which is good for the cardiovascular system and helps relax the blood vessels that increase sex drive.

• Chocolate: All chocolate comes from the cocoa bean and has more antioxidants than green tea or red wine. It also contains a stimulating chemical known as phenylethylamine, that stimulates the sense of excitement and well being. The Journal of Sexual Medicine published a study that found women who enjoyed a piece of chocolate every day had a more active sex life than those who didn’t. We recommend 60% or more cocoa dark chocolate.

Teens And Unsafe Sex

Forget mindfulness meditation, computerized working-memory training, and learning a musical instrument; all methods recently shown by scientists to increase intelligence. There could be an easier answer. It turns out that sex might actually make you smarter.

Researchers in Maryland and South Korea recently found that sexual activity in mice and rats improves mental performance and increases neurogenesis (the production of new neurons) in the hippocampus, where long-term memories are formed.

In April, a team from the University of Maryland reported that middle-aged rats permitted to engage in sex showed signs of improved cognitive function and hippocampal function. In November, a group from Konkuk University in Seoul concluded that sexual activity counteracts the memory-robbing effects of chronic stress in mice. “Sexual interaction could be helpful,” they wrote, “for buffering adult hippocampal neurogenesis and recognition memory function against the suppressive actions of chronic stress.”

So growing brain cells through sex does appear to have some basis in scientific fact. But there’s some debate over whether fake sex—pornography—could be harmful. Neuroscientists from the University of Texas recently argued that excessive porn viewing, like other addictions, can result in permanent “anatomical and pathological” changes to the brain. That view, however, was quickly challenged in a rebuttal from researchers at the University of California, Los Angeles, who said that the Texans “offered little, if any, convincing evidence to support their perspectives. Instead, excessive liberties and misleading interpretations of neuroscience research are used to assert that excessive pornography consumption causes brain damage.”

Whether or not porn “addiction” literally damages the brain, even brief viewing of pornographic images does interfere with people’s “working memory”—the ability to mentally juggle and pay attention to multiple items. A study published last October in the Journal of Sex Research tested the working memory of 28 healthy individuals when they were asked to keep track of neutral, negative, positive, or pornographic stimuli. “Results revealed worse working memory performance in the pornographic picture condition,” concluded Matthias Brand, head of the cognitive psychology department at the University of Duisburg-Essen, Germany.

One myth about sex—or perhaps it’s just a joke?—is that “testosterone poisoning” makes young men stupid. Actually, a 2007 study in the journal Neuropsychologia measured the level of testosterone in the saliva of prepubertal boys, including some who were intellectually gifted, with an IQ above 130, some who were average, and some who were mentally challenged, with an IQ less than 70. They concluded that “boys of average intelligence had significantly higher testosterone levels than both mentally challenged and intellectually gifted boys, with the latter two groups showing no significant difference between each other.”

But if having sex can make people smarter, the converse is not true: being smarter does not mean you’ll have more sex. Smarter teens, in fact, tend to delay their initiation of coital activities. A 2012 study by researchers at the University of Pennsylvania found that high working memory decreases the likelihood of early adolescent sexual debut. Some researchers have attributed the delay to greater overall “competence” among smarter teens. But a 2010 study found that adolescents at both the upper and lower ends of the intelligence distribution were less likely to have sex. Most recently, a study of 536 same-sex twin pairs concluded that intelligence may be a red herring: the association is really between school achievement, not IQ per se, and age at first sexual experience.

In old age, too, cognitive abilities affect one’s chances of getting lucky. A study published just last month found that older adults with mild cognitive impairment (MCI), often a forerunner of Alzheimer’s disease, were only about half as likely to have engaged recently in sexual activity as were their cognitively healthy peers. Of those with MCI, just 32.5 percent had recently engaged in sex, compared to 62.3 percent of those without MCI.

Perhaps, however, the dream of getting smarter through sex is just an alluring fantasy. Tracey J. Shors, a psychologist at the Center for Collaborative Neuroscience at Rutgers University, has reported that while many activities can increase the rate at which new brain cells are born, only effortful, successful learning increases their survival. As she said at a meeting on “Cognitive Enhancers” at the Society for Neuroscience in 2012: “You can make new cells with exercise, Prozac and sex. If you do mental training, you’ll keep alive more cells that you produced. And if you do both, now you have the best of both worlds—you’re making more cells and keeping more alive.”

Originally published on The Atlantic

In the study, researchers analyzed the sleeping quality and habits, including total sleep time and time to fall asleep, of 171 female college students and compared those habits to levels of sexual function in the following 24 hours. The researchers found that each extra hour of sleep corresponded to high levels of sexual desire, with an increase in likelihood of sexual activity over the next day.

While lead study author David Kalmbach at the University of Michigan said that more sleep will not fix all sexual problems between a couple, he did report that “sex life problems often have multiple contributing factors, including mood, relationship quality, partner availability and, now we know, sleep health. I think it is important for women and health care professionals to be mindful of the relationship between sleep and sexual response.”

Information gathered from New York Times.

Having more sex could not only make us feel good, it could provide far-reaching health benefits.

Unfortunately we are having less of it – on average we have sex fewer than five times a month, compared to six-and-a-half times 20 years ago, according to the National Survey of Sexual Attitudes and Lifestyles.

Yet studies have linked regular sexual activity to emotional well-being, reduced migraine pain and even a lower risk of prostate cancer.

A Canadian study last month found that half-an-hour of sexual activity could burn more calories than walking on a treadmill – the researchers claimed sexual activity could be considered significant exercise.

The study measured the sexual activity of 21 couples aged between 18 and 35 – they were monitored using an armband to calculate how many calories the wearer burned, and the intensity of the activity.

In a typical session lasting 25 minutes, the men burned an average of 100 calories, the women 69. The intensity of the activity was measured in METs (the Metabolic Equivalent of a Task); for men, the average reading was six METs, for women it was 6.6.

It’s roughly the same as playing doubles tennis, or walking uphill, for 20 minutes, 33 minutes of golf on a driving range, 40 minutes of yoga or 19 minutes of light rowing.

The Canadian findings chime with past campaigns by the British Heart Foundation, which suggested that 30 minutes of daily sex is as good for you as walking the dog.

Indeed, research is now showing that sex provides a ‘triple-whammy’ of benefits by combining a workout for the heart and lungs, the release of hormones that could lower stress and the production of new brain cells. And – for women – the added plus is a toning effect on the muscles in the pelvic floor.

Graham Jackson, a consultant cardiologist and president of The Sexual Advice Association, says we’ve known for a long time that sex has health benefits, but it’s only in the past decade that the taboo has been lifted from sex research in Britain.

‘This has led to more studies in the area,’ says Dr Jackson.

A BOOST FOR THE HEART, LUNGS AND BRAIN

Increasingly doctors view sex as ‘an under-used resource in terms of physical and emotional well-being’, says Dr Arun Ghosh, a private GP with a special interest in the health benefits of sex. ‘Plus, it’s not emphasised enough as a really good form of exercise.’

The Canadian research suggests it  can be classed as a moderate intensity exercise – if you do enough of it, but more of that later.

And it’s not just the heart and lungs that get a workout. Last week, scientists at the University of Maryland in the U.S. discovered that middle-aged rats made more brain cells after mating.

The process, called neurogenesis, is thought to restore brain function lost through ageing. In particular, the benefits were seen in the hippocampus, the region of the brain where new memories are formed.

The rats’ brain function improved after long periods of sexual activity, specifically in this hippocampus area.

‘A huge amount of brain stimulus occurs during intercourse,’ comments Dr Ghosh. ‘It’s why we feel so overtaken when we orgasm,’ he says. ‘When researchers do MRI scans on people in orgasm, they observe both sides of the brain being stimulated, including parts of the brain we wouldn’t normally use.’

Still, it’s important to note the study was on rats and we still don’t know if neurogenesis happens as significantly in humans, says Dr Simon Ridley, of the Alzheimer’s Research Council.

‘Plus, any improvements in brain power were lost once the animals’ sexual activity stopped, so we can’t assume any benefits to their brains will be long-term.’

Though the study showed the new cells remained, ‘there’s as yet still no compelling evidence to support the idea that regular sex can help stave off dementia or cognitive decline in humans’, adds Dr Ridley.

However, there is no doubt that sex provides a substantial workout to women’s pelvic floor muscles. As Andrew Hextall, a consultant who specializes in genitourinary medicine at Spire Bushey Hospital, London, explains, a stronger pelvic floor can help reduce the risk of prolapse of the womb, which affects half of women over 50.

And a stronger pelvic floor also reduces the risk of stress incontinence, which affects one in four women over 40.

‘During intercourse, the muscles in a woman’s pelvic floor naturally contract and squeeze,’ says Mr Hextall. ‘This increases muscle tone in the area, as the pelvic floor is like any other muscle, it responds to use by getting stronger.’

Even if your sex sessions only last a short time it’s likely you would still get the effects, he says.
‘The recommendation for exercises to strengthen the pelvic floor are to squeeze the pelvic floor only eight times at any one time,’ he explains. ‘It’s likely that during sex you will be contracting your pelvic floor at least that many times, so there’s no need for prolonged sex sessions to get these benefits.’

IT LOWERS MEN’S CANCER RISK

The good news for men – for older men, anyway – is that regular sex may be linked to a lower risk of prostate cancer, according to a study from Nottingham University.

The researchers, who questioned 840 men about their sexual histories, found those who kept up a regular sex life in their 50s – ejaculating more than ten times a month – were at a lower risk of prostate cancer, the most common form of cancer in British men. One theory is that if men don’t clear the sperm, it can be re-absorbed by the prostate gland.

‘Sperm needs to be regularly flushed out to allow new cells  to develop. It’s a bit like cleaning out a pipe, it may help stop the build-up of old cells that might be more likely to turn cancerous,’ says Dr Ghosh.

A previous study from the National Cancer Institute in the U.S. of more than 29,000 men found that those having the most orgasms had a third lower risk of prostate cancer.

However, the Nottingham University research, which was published in 2009 in The British Journal of Urology International, also found that ejaculating more than 20 times a month in their 20s and 30s could increase prostate cancer risk later in life. This is possibly because higher levels of sex hormones in some men, which may be responsible for a high sex drive, may also be linked to the development of prostate cancer later.

IT’S EVEN GOOD FOR HEADACHES

Sex may also have a positive effect on emotional well-being.

A study published in the Archives of Sexual Behaviour found young women felt more depressed the longer they hadn’t had sex.

One theory is that vaginal absorption of hormones in semen such as prostaglandins, testosterone and luteinizing hormone could help improve the mood of women, says Stuart Brody, professor of psychology specialising in sexual behaviour at the University of the West of Scotland. orgasm also releases feel-good brain chemicals such as serotonin, adds Dr Ghosh.

‘Routinely now, when our patients – male or female – are diagnosed with depression or anxiety we encourage them to maintain their sex lives because it’s so beneficial for mental well-being’.

Research by Professor Brody and his team has confirmed that sex is a stress reliever.

They studied a group of German adults and found those who had sex at least once over two weeks were better able to manage the stress of public speaking and recorded lower blood pressure in response to stressful situations.

Meanwhile, in women, orgasm might help a headache, killing the age-old excuse for abstaining.
‘Orgasm is associated with an upsurge of blood flow from the brain which could reduce headache,’ says Dr Ghosh.

One study of 83 women with migraine found that more than half experienced relief after orgasm. The research, published in the journal Headache in 2001, found that 30 per cent reported some pain relief while 17.5 per cent said it had in the past relieved their symptoms altogether. Orgasm is also associated with a surge of the chemical oxytocin in men and women. This is often called the ‘bonding’ hormone because it induces feelings of fondness and affection.

‘Anthropological research has found that for humans, quite aside from the pleasure we glean from sex, one of the main drivers behind our need for sexual activity is to bond with other humans,’ says Dr Ghosh.

Last week, researchers found that oxytocin may help sustain feelings of love and commitment in long-term relationships.

The study gave 40 men oxytocin, then showed them pictures – one of their partners and one of a woman they’d never met.

Brain scans showed in the majority of the men the brain’s reward systems lit up when they saw their partner’s picture.

‘Regular sex stimulates the brain’s pleasure and reward system through the release of chemicals such as oxytocin and dopamine,’ Dr Ghosh explains. ‘It’s one thing that keeps us going back to our partners for more.’

YOU HAVE TO KEEP GOING FOR 30 MINUTES

Dr Jackson says sex could form a part of an overall, varied exercise regimen – if you can make it last long enough. For most long-married couples, sex sessions last around 15 minutes rather than the 30 minutes achieved by the couples in the Canadian study.

he peak moments can lead to an increase in heart rate of around ten beats per minute and sometimes more, he explains.

Foreplay is equivalent in activity terms to running for a bus. ‘A typical game of tennis or squash is around 40 minutes of sustained cardiovascular activity, so to compare these to sex in fitness benefits you would need to perform your peak periods of sex for around the same amount of time,’ says Dr Jackson.

If you last 30 to 40 minutes ‘quite vigorously’, ‘you could get a good cardiovascular workout during sex’. But a paper in the New England Journal of Medicine last year concluded the average bout of sexual activity was only six minutes, expending about 21 calories. ‘Sexual activity is meant to compliment other more sustained forms of exercise,’ says Dr Jackson. ‘You can’t say, “I have sex, I won’t exercise”.’

WHY ARE MEN SO SLEEPY AFTERWARDS?

Research in the journal Neuroscience and Behavioural Reviews in 2012 has explained the sleeping-pill like effect sex has on men. Brain scans showed the pre-frontal cortex, the area associated with consciousness, alertness and mental activity, ‘switches off’ after an orgasm.

Other research has shown that in men an orgasm’s tension-relieving effects are like taking 2 mg of diazepam (a sedative). ‘This  explains why men want to sleep after sex,’ says Dr Ghosh. And hormones released in orgasm – melatonin, oxytocin and vasopressin – are also all associated with sleep.

Originally published on Daily Mail

Colorado Springs, with its snow-capped Rocky Mountain backdrop, is home to the U.S. Air Force Academy and the U.S. Olympic Committee.

It is also the most romantic major U.S. city. According to data gathered by researchers at Facebook Inc., FB -0.28% Colorado Springs residents couple up in committed relationships at a higher rate than in other major cities.

The city isn’t a theme park for the hopelessly smitten, though. One explanation for its apparently high relationship rate: Strong military and religious communities help promote traditional values, social scientists and residents say.

Colorado Springs also is a college town and an outdoor sports hub attracting more men than women. It’s a place where people keep fit, active and social, and the growing downtown bar scene probably doesn’t hurt.

With Valentine’s Day approaching, we asked Facebook for some help settling a perennial debate: Where is the best place in America to live if you are single and looking for love?

Many have tried using U.S. census data to rank cities based on each one’s singles population. But Facebook, with 201 million users in the U.S. and Canada, has something the Census Bureau doesn’t: Real-time relationship statuses for about half of Americans. Over a one-month period, Facebook ranked major U.S. cities according to the percentage of singles that went from “Single” to “In a relationship.”

Finding a partner is an evermore complicated endeavor in the U.S. Researchers say more people are postponing serious relationships in favor of careers and considering more factors as they search for the ideal mate.

San Jose, Calif., has the second-most single males per single female in the U.S.

More choice isn’t necessarily a good thing when it comes to relationships, says Justin Garcia, a professor in the department of gender studies at Indiana University and a researcher at the Kinsey Institute for Research in Sex, Gender and Reproduction.

“Sometimes when you’re in a big city and there are thousands and thousands of people you might find attractive, it becomes so overwhelming that you don’t engage in the dating culture at all,” he says.

Overall, the Facebook data seems to back up Dr. Garcia’s hypothesis: Big cities like San Francisco and New York had some of the lowest rates of coupling up. The data team also identified cities with high single male-to-female ratios and vice versa.

The most popular social network, it turns out, can also serve as the world’s biggest survey. Facebook’s 1.23 billion monthly active users world-wide constantly feed the company invaluable data.

An informal working group of stats whizzes and Ph.Ds on Facebook’s data sciences team did the Valentine’s Day analysis in October, using anonymous profile information gathered in the 50 U.S. cities with the most Facebook users. “This is a side project for us,” says Mike Develin, the main researcher in the informal working group on relationships. “Forgive the pun, but it’s our passion.”

Facebook’s data is by no means perfect. Some people don’t bother updating the relationship status on their Facebook profile when they begin and end a relationship, for instance. And Facebook didn’t break down the numbers by age or other demographics.

Overall, Facebook found that big, cosmopolitan cities with highly educated populations—places like New York City, Washington, D.C., and Miami—tend to have the highest percentages of single people. Those cities also tended to have the lowest couples rates.

A lot of cities with high relationship rates are in the South, Mr. Develin notes. Trailing Colorado Springs on the list are El Paso, Texas; Louisville, Ky., Fort Worth, Texas, and San Antonio.

 

That was no surprise to Philip Cohen, sociology professor the Maryland Population Research Center at the University of Maryland. The Facebook data says more about the prevalence of traditional dating culture in the South than about which individual cities are singles meccas, he says.

He advises people in search of a relationship to go where there are lots of other single people, not where there are high couples rates. “You only need to form one relationship, but you might want a lot of singles to choose from,” he said, in an email.

David Siegel, a 24-year-old violinist, doesn’t fit the stereotype some people may associate with Colorado Springs, where he grew up. He moved back from New York over a year ago. “I’ve found it a good place to be single,” Mr. Siegel says, citing the thriving bars, restaurants and art galleries.

New York’s dating scene was a “rat race,” he says. People in Colorado Springs seem more interested in a lasting relationship. “Playing the game has a lot less do it with it,” he says.

Alejandro Ganem, a 28-year-old El Paso resident, said he often feels pressure to couple up—especially in a city big enough to support a vibrant night life but small enough for word to travel fast. “When I start dating a girl, immediately she starts hearing about me,” he says, including things about his ex-girlfriends. Sometimes a woman will pressure him to change his Facebook status to signal that he’s off the market, he says.

Not all cities with a high relationship ranking are in the South. Portland, Ore., is a city so progressive that it spawned a TV show lampooning its culture, and it has a higher relationship rank than Houston; Richmond, Va., and Nashville, Tenn. Portland also had a high single male-to-female ratio, beating even Anchorage, Alaska. Some of those cities weren’t big enough to make the Top 50 ranking.

Single ladies, take note: Cities near outdoor recreation tend to have a high proportions of single men. Among places with the highest, Facebook says, are outdoor hubs like Livingston, Mont.; Boise, Idaho; and Vancouver, Wash.—which all were too small to make the Top 50 ranking—and, again, Colorado Springs.

Life in those towns isn’t easy for single men. “It’s horrible,” says David Fischer, a 48-year-old Honeywell International Inc. project manager in Colorado Springs. He turned to eHarmony to find his future fiancée, Kara Galvin, who lives in Denver, about an hour’s drive north. They plan to get married this summer.

Although researchers hypothesize that religious cities would rank higher in relationship rates, the Facebook analysis found exceptions. Charlotte, N.C., and Nashville are among the nation’s most religious cities, according to the American Bible Association, but they both ranked low on Facebook’s list of relationship cities.

El Paso and San Antonio may owe their spots in the top five relationship cities to their Mexican heritage, says Andrew Cherlin a sociology professor at Johns Hopkins University. “Hispanics tend to marry early,” he said.

Eric Diaz, a 35-year-old dairy buyer at Whole Foods Market who grew up in San Antonio, says most of his friends met their spouses while in high school or college and got hitched in their 20s. He married Genefe Diaz, who moved to San Antonio after she graduated from college. When she arrived, many young professionals in town were already coupled up, she says. “San Antonio is just a really big small town,” Ms. Diaz says. To find suitable men, “you really had to dig.”

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Originally Published on the Wallstreet Journal

Men who get female hearts are more likely to die within a year of their transplant, according to research at the University of Maryland’s School of Medicine. And that makes sense considering the differences between a man and a women’s heart.

First of all, a women’s heart and arteries are smaller than a man’s, which is a simple reflection of their smaller body size. Plaque on a man’s arteries is more likely to be harder and calcified, affecting all three arteries. Women’s plaque is likely to be softer and is actually more likely to dislodge and cause a heart attack.

Heart disease without blocked arteries happens more often with women than with men, likely a result of low blood flow to the heart. And a women’s heart is impacted by estrogen. When women are younger the flow of estrogen actually protects the heart, but as women age, the level of estrogen drops.

“The onset of menopause is a time to work with your doctor to develop a heart-healthy plan, including exercise, a low-salt Mediterranean-style diet, and annual checks of blood lipids and blood pressure,” cardiac surgeon Marc Gillinov and cardiologist Steven Nissen say. Don’t accept a higher risk of heart disease just because you hit menopause. Be proactive and reduce your risk.

Being male does increase your risk of having a heart attack at a younger age. High blood pressure is more common in younger men. Some of the biggest risk factors in women include obesity and inactivity and yet 35 percent of women in the U.S. are obese and 25 percent of women do not exercise.

Heart Attack Symptoms in Men Versus Women

Men

• Chest pain or tightness
• Heartburn
• Nausea/vomiting
• Sweating

Women

• Nausea and extreme fatigue
• Arm and neck pain
• Shortness of breath
• Feelings of anxiety and loss of appetite

As originally published on Discovery Health